Deadlift
135x8
205x5
255x5
275x3
300x3x8
I was wanting to get 300x4x8 but after my last set I got a bad headache and felt dizzy...I think it was poor breathing. I came in a sat for awhile. I knew I probably couldn't finish the deads so I thought about doing something else. I picked up the 80 lbs barbell and even light curls felt tough. My CNS just feels drained. Those multiple sets of 8 are rough. I'm going to just do another workout tomorrow.
Wednesday, December 31, 2008
Saturday, December 27, 2008
Wednesday, December 24, 2008
Sunday, December 21, 2008
Squat
135x8
185x5
225x3x5
245x3
265x1
280x0
280x1 PR!
Romanian Deadlift
225x10-no straps
245x10
265x6
275x6
Natural Glute-Ham
2x8
Cable Ab Pulldowns
62x20
82x20
92x10
Probably my last time in the rec center at school. Failed squat attempt I think I went way too slow on the descent...second time I went faster but still under control and got it up....barely. Straps really help getting reps with the RDLs...also you can focus on the muscles being worked instead of just trying to hang on to the bar. GHR and abs were superset.
135x8
185x5
225x3x5
245x3
265x1
280x0
280x1 PR!
Romanian Deadlift
225x10-no straps
245x10
265x6
275x6
Natural Glute-Ham
2x8
Cable Ab Pulldowns
62x20
82x20
92x10
Probably my last time in the rec center at school. Failed squat attempt I think I went way too slow on the descent...second time I went faster but still under control and got it up....barely. Straps really help getting reps with the RDLs...also you can focus on the muscles being worked instead of just trying to hang on to the bar. GHR and abs were superset.
Wednesday, December 17, 2008
Sunday, December 14, 2008
Friday, December 12, 2008
Wednesday, December 10, 2008
Squat
135x8
185x5
225x3x5
245x3
255x1
265x1
275x1 (finally got it again!)
Romanian Deadlift
225x3x8
I'm excited I got 275 again in the squat. Bodyweight was 179lbs...which is good cause I had went back down to around 175lbs that last week of plans when I couldn't eat like I wanted. Went lighter on the RDL cause I wanted to try to feel it in my hamstrings. Straps come in handy going heavy for reps in those, and I don't have mine here in Nac right now.
135x8
185x5
225x3x5
245x3
255x1
265x1
275x1 (finally got it again!)
Romanian Deadlift
225x3x8
I'm excited I got 275 again in the squat. Bodyweight was 179lbs...which is good cause I had went back down to around 175lbs that last week of plans when I couldn't eat like I wanted. Went lighter on the RDL cause I wanted to try to feel it in my hamstrings. Straps come in handy going heavy for reps in those, and I don't have mine here in Nac right now.
Tuesday, December 9, 2008
HS Iso Bench Thing
90x15
230x4
180x8
180x6 + 4
b1) DB Bench Press
75x2x8
80x7
85x6
90x4
b2) Seated Cable Row (with lat pulldown attatchment)
137x11 (diff attatchment)
150x8 (lots of cheating)
137x8
137x11
c1) DB Curls
30x12 strict
40x8
40x8
40x6 + 4RP
c2) Dips
40x8
40x7
40x6 + 4 RP
Having terrible time remembering the numbers this time. And don't even ask about the cable rows.
90x15
230x4
180x8
180x6 + 4
b1) DB Bench Press
75x2x8
80x7
85x6
90x4
b2) Seated Cable Row (with lat pulldown attatchment)
137x11 (diff attatchment)
150x8 (lots of cheating)
137x8
137x11
c1) DB Curls
30x12 strict
40x8
40x8
40x6 + 4RP
c2) Dips
40x8
40x7
40x6 + 4 RP
Having terrible time remembering the numbers this time. And don't even ask about the cable rows.
Saturday, December 6, 2008
Wednesday, December 3, 2008
Monday, December 1, 2008
Friday, November 28, 2008
Deadlift
135x10
205x5
255x5
275x3
300x5
300x5
300x5
300x5
300x8
Military Press
80x10
135x7
135x6
135x5
155x3 + 1 Push press
170x0
155x3 + 2 Push press
160x1 PR
Bench Press
155x12
185x6
185x5
155x10
Barbell Curl
85x12
95x8 + 3 RP + 4 RP
I used straps on 300 lbs sets of deadlifts because of a mix of my sweaty hands and the terrible grip on my cheap bar...I never could hold on for more than 3 reps at a time otherwise. I need some more weights.
135x10
205x5
255x5
275x3
300x5
300x5
300x5
300x5
300x8
Military Press
80x10
135x7
135x6
135x5
155x3 + 1 Push press
170x0
155x3 + 2 Push press
160x1 PR
Bench Press
155x12
185x6
185x5
155x10
Barbell Curl
85x12
95x8 + 3 RP + 4 RP
I used straps on 300 lbs sets of deadlifts because of a mix of my sweaty hands and the terrible grip on my cheap bar...I never could hold on for more than 3 reps at a time otherwise. I need some more weights.
Wednesday, November 26, 2008
Sunday, November 23, 2008
a) Bench Press
135x8
155x2x6
185x2x5
205x3
205x2
205x1
155x12
b) DB Rows
70x10
90x3x8
95x6/5/5
70x10
c1) Barbell Curl
80x5 (this set was EZ Preacher)
80x10/10/7
c2) Dips
35x10/10/8/8
d1) Face-Pulls (neutral to forehead)
47x2x15
42x15
d2) DB Hammer Curl (didn't feel right...worked anterior delt more than biceps)
40x5
35x5-6
135x8
155x2x6
185x2x5
205x3
205x2
205x1
155x12
b) DB Rows
70x10
90x3x8
95x6/5/5
70x10
c1) Barbell Curl
80x5 (this set was EZ Preacher)
80x10/10/7
c2) Dips
35x10/10/8/8
d1) Face-Pulls (neutral to forehead)
47x2x15
42x15
d2) DB Hammer Curl (didn't feel right...worked anterior delt more than biceps)
40x5
35x5-6
Saturday, November 22, 2008
Tuesday, November 18, 2008
DB Press warm-up 55x10
a) Military Press
135x3x5
155x3
155x2 +1 push press
155x1
b1) Close-grip Bench Press
135x8
155x8
185x5
205x4 PR
205x2 (+4 more reps assisted by the spotter)
155x8 (I think)
b2) DB Rows
70x10
90x8/10/10
c1) DB Curls
45x7
45x3x6
c2) Overhead DB Extension
60x7/6/6
55x10
d1) Incline DB Curls
30x10/8/8
d2) Dips
BWx12/10/8 (I think)
e) Seated DB Curls
30x8+4+4 rest pause
a) Military Press
135x3x5
155x3
155x2 +1 push press
155x1
b1) Close-grip Bench Press
135x8
155x8
185x5
205x4 PR
205x2 (+4 more reps assisted by the spotter)
155x8 (I think)
b2) DB Rows
70x10
90x8/10/10
c1) DB Curls
45x7
45x3x6
c2) Overhead DB Extension
60x7/6/6
55x10
d1) Incline DB Curls
30x10/8/8
d2) Dips
BWx12/10/8 (I think)
e) Seated DB Curls
30x8+4+4 rest pause
Sunday, November 16, 2008
Friday, November 14, 2008
Tuesday, November 11, 2008
Bench Press
135x2x5
155x5
185x2x4
205x2x3
230x0
230x0
DB Incline Press (lower...had it set on 3...normally set to 4)
55x5
70x10/8/8
DB Rows
70x? warmup
90x3x8
Superset:
*EZ Preacher Curl (narrower grip)
70x10/8-9/8/6-8 (wow i can barely remember)
*Dips
BWx15/15/12/12
DB Hammer Curl 35x8
-barely rest-
DB Curls 35x5
Face-pulls (hammer to forehead)
37.5x2x15
Preacher curls were great...to bad I can't remember the reps. I failed twice trying for a PR in bench. The first time I think I could have had it, but the spotter had no clue how to spot and kept trying to help...retard. The second time I had a good spot and hand off...just don't think I rested enough. I'll get it next time.
135x2x5
155x5
185x2x4
205x2x3
230x0
230x0
DB Incline Press (lower...had it set on 3...normally set to 4)
55x5
70x10/8/8
DB Rows
70x? warmup
90x3x8
Superset:
*EZ Preacher Curl (narrower grip)
70x10/8-9/8/6-8 (wow i can barely remember)
*Dips
BWx15/15/12/12
DB Hammer Curl 35x8
-barely rest-
DB Curls 35x5
Face-pulls (hammer to forehead)
37.5x2x15
Preacher curls were great...to bad I can't remember the reps. I failed twice trying for a PR in bench. The first time I think I could have had it, but the spotter had no clue how to spot and kept trying to help...retard. The second time I had a good spot and hand off...just don't think I rested enough. I'll get it next time.
Saturday, November 8, 2008
Deadlift
135x5
185x5
225x4
275x2x3
300x2x3
Military Press
135x5x5 (neck started on 2nd set)
155x2
180x2x0
Neutral Grip Rafter Pull-Up
1x10 (neck really started giving trouble)
1x8
I'm not even close to 100%...I've been fighting off crud for the past 3 days. I had full intentions of doing 300x10x3 for deads, but just wasn't up to it...my form was shit. Also, my lower back was already shot (I guess from spending hours the past few days stooped over coloring maps). My neck started throbbing after the pull ups so I just called it quits. Better than nothing I guess.
135x5
185x5
225x4
275x2x3
300x2x3
Military Press
135x5x5 (neck started on 2nd set)
155x2
180x2x0
Neutral Grip Rafter Pull-Up
1x10 (neck really started giving trouble)
1x8
I'm not even close to 100%...I've been fighting off crud for the past 3 days. I had full intentions of doing 300x10x3 for deads, but just wasn't up to it...my form was shit. Also, my lower back was already shot (I guess from spending hours the past few days stooped over coloring maps). My neck started throbbing after the pull ups so I just called it quits. Better than nothing I guess.
Thursday, November 6, 2008
Squat
135x5
185x2x5
Tried squatting, but my neck starting acting up (from somehow hurting it benching the other day). I felt it on the first set and tried to ignore it and continue, but couldn't. This sucks, hopefully it'll heal so I can deadlift Saturday so at least the week wouldn't be a total waste.
135x5
185x2x5
Tried squatting, but my neck starting acting up (from somehow hurting it benching the other day). I felt it on the first set and tried to ignore it and continue, but couldn't. This sucks, hopefully it'll heal so I can deadlift Saturday so at least the week wouldn't be a total waste.
Wednesday, November 5, 2008
Repetition Bench
a1) Bench Press
135x5
185x2x3
135x21
135x14
135x15
b1) Incline DB Press
70x3x8
b2) Chin-ups
BWx12/8/8
c1) EZ Preacher Curl
60x10/12/12
c2) Dips
BWx12/15/15
I strained a muscle in my neck during the first set of rep bench...it bothered me from then to the end of the workout. Short, but decent workout.
135x5
185x2x3
135x21
135x14
135x15
b1) Incline DB Press
70x3x8
b2) Chin-ups
BWx12/8/8
c1) EZ Preacher Curl
60x10/12/12
c2) Dips
BWx12/15/15
I strained a muscle in my neck during the first set of rep bench...it bothered me from then to the end of the workout. Short, but decent workout.
Monday, November 3, 2008
Squat
135x2x5
185x3
210x20
Romanian Deadlift
245x2x7
Did the 20 rep breathing squats...holy hell is it brutal. It was already getting hard around rep 5 and I was trying to give myself every excuse in the world to quit but I didn't. I couldn't even do anymore RDLs...my lower back was and now is completely utterly fried. I feel accomplished.
135x2x5
185x3
210x20
Romanian Deadlift
245x2x7
Did the 20 rep breathing squats...holy hell is it brutal. It was already getting hard around rep 5 and I was trying to give myself every excuse in the world to quit but I didn't. I couldn't even do anymore RDLs...my lower back was and now is completely utterly fried. I feel accomplished.
Sunday, November 2, 2008
Friday, October 31, 2008
Thursday, October 30, 2008
a1) CG Bench Press
135x8
155x5
185x2x5
205x3
205x2
b1) Chin-ups
20x4x6
b2) Dips
45x4x6
c1) EZ Preacher Curl
65x10/10/7-9 (assuming bar is 15lbs.)
c2) HS Bench Press
220x10/10/15 (last 5 rest pause)
d1) Hammer Curl
35x10 (standing)
35x2x10 (seated)
d2) EZ Skull Crushers
55x10/12/12
e1) DB Lateral Raises
25x2x10 (i think)
e2) Incline DB Curl
30x10/9
135x8
155x5
185x2x5
205x3
205x2
b1) Chin-ups
20x4x6
b2) Dips
45x4x6
c1) EZ Preacher Curl
65x10/10/7-9 (assuming bar is 15lbs.)
c2) HS Bench Press
220x10/10/15 (last 5 rest pause)
d1) Hammer Curl
35x10 (standing)
35x2x10 (seated)
d2) EZ Skull Crushers
55x10/12/12
e1) DB Lateral Raises
25x2x10 (i think)
e2) Incline DB Curl
30x10/9
Tuesday, October 28, 2008
Monday, October 27, 2008
Saturday, October 25, 2008
Tuesday, October 21, 2008
Monday, October 20, 2008
Saturday, October 18, 2008
Monday, October 13, 2008
Was planning on having the best lower body workout ever. Trying to turn my negative emotional energy I have right now into the best workout ever. Then I hurt my fucking back on a warm up set of 225. Not happy right now...possibly the least happy I've ever been in my life. Nothing is fucking going right for me. This is a training log, its not a damn diary so I'm just going to end it right there.
Saturday, October 11, 2008
Tuesday, October 7, 2008
a1) Bench Press (ring finger on rings)
135x5
185x2x3
205x2
b1) DB Bench Press
50x8
90x6x4
b2) DB Rows
50x8
90x6x6
c1) Standing EZ Bar Curl
70x11 (first 3 reps were preacher, but this EZ bar hurt forearms)
70x3x10
c2) Rope Triceps Extention
47.5x10
57.5x3x10
(I think the weights may be in kg)
d1) Dips
1x12
Wanted to do Seated DB Press, but they were full of dbags...I went to the rec center at mid afteroon and the place was crawling with dbags. Ugh.
Also: I weighed in at only 177 on the scale at the rec center.
135x5
185x2x3
205x2
b1) DB Bench Press
50x8
90x6x4
b2) DB Rows
50x8
90x6x6
c1) Standing EZ Bar Curl
70x11 (first 3 reps were preacher, but this EZ bar hurt forearms)
70x3x10
c2) Rope Triceps Extention
47.5x10
57.5x3x10
(I think the weights may be in kg)
d1) Dips
1x12
Wanted to do Seated DB Press, but they were full of dbags...I went to the rec center at mid afteroon and the place was crawling with dbags. Ugh.
Also: I weighed in at only 177 on the scale at the rec center.
Monday, October 6, 2008
Squat
135x5
185x5
225x3
245x3
265x1
275x0
Romanian Deadlift
225x4x6
Bulgarian Split Squat
35x5x5
Superset:
GHR 2x5
Decline Sit-up 35x3x10
Chin-ups
BWx12/8
I'm not happy with this workout, but I don't know why...maybe it's cause I don't feel absolutely blasted. I missed 275 in squat, but that's nothing new. I'm using 265 as my max when (if) I start Sheiko 29 next week. I wish I could make the GHR feel more natural (gasp...an actual GHR machine would work)...it was hurting my knees using the decline sit-up bench. The chins were for fun...I can't believe how easy 12 were (I could have done more).
135x5
185x5
225x3
245x3
265x1
275x0
Romanian Deadlift
225x4x6
Bulgarian Split Squat
35x5x5
Superset:
GHR 2x5
Decline Sit-up 35x3x10
Chin-ups
BWx12/8
I'm not happy with this workout, but I don't know why...maybe it's cause I don't feel absolutely blasted. I missed 275 in squat, but that's nothing new. I'm using 265 as my max when (if) I start Sheiko 29 next week. I wish I could make the GHR feel more natural (gasp...an actual GHR machine would work)...it was hurting my knees using the decline sit-up bench. The chins were for fun...I can't believe how easy 12 were (I could have done more).
Friday, October 3, 2008
Thursday, October 2, 2008
a1) Chin-ups
30x6/6/5/5/5/5
a2) Dips
50x6x6
b1) HS Bench
200x3x8
b2) Cable Rows
150x3x8
c1) EZ Preacher Curl
75x3x8
c2) Shrugs
50x15
60x12
70x10
d1) Dips BWx1x15
Going to start doing 6 sets on dips/chins instead of 8. Felt a little tired...probably should have waited, but was bored. Could of been the mile run this morning. Assuming EZ curl bar is 25 lbs.
30x6/6/5/5/5/5
a2) Dips
50x6x6
b1) HS Bench
200x3x8
b2) Cable Rows
150x3x8
c1) EZ Preacher Curl
75x3x8
c2) Shrugs
50x15
60x12
70x10
d1) Dips BWx1x15
Going to start doing 6 sets on dips/chins instead of 8. Felt a little tired...probably should have waited, but was bored. Could of been the mile run this morning. Assuming EZ curl bar is 25 lbs.
Tuesday, September 30, 2008
a1) DB Bench Press
50x10
90x4/4/4/4/4/2 (possibly did 7 sets, but I lost track)
a2) DB Rows
50x10
90x5/6/5/6/5/6
b2) Hammer Strength Bench
180x10/10/12
c1) EZ Preacher Curl
65x4x10 (slow eccentric on last few sets)
c2) V Bar Triceps Pushdowns
150x3x10
c3) Lateral Raises
25x3x10
Chins 1x5
I possibly lost count of sets on DB bench and maybe did one more than I was supposed to...if not, I def missed my target of 6x4...but I'll get it next time. I also once again tweaked my back getting in to position to do the bench...not bad though. I got to get to the root of this back stuff...maybe doing ab work consistently will help. Tried the HS Bench machine and I actually kinda like it--maybe all machines aren't evil. I fooled around with cable crossover but couldn't get it to feel right.
I also did lower body yesterday, but the internet was down so here it is:
Monday, September 29, 2008
Squat
135x5
185x5
225x3
225x3
245x3
255x1 (really pissed)
35x3x8
Assisted Glute-Ham Raise
3x5
Tried GMs and GHR for the first time...and my hams are killing me today. I'm def doing GMs more and I did the GHR on the decline bench that everyone does decline sit-ups on...slightly using my arms to help myself get back up. I think hamstrings and core are whats really holding back my squat (or I guess in this case making it decline).
50x10
90x4/4/4/4/4/2 (possibly did 7 sets, but I lost track)
a2) DB Rows
50x10
90x5/6/5/6/5/6
b2) Hammer Strength Bench
180x10/10/12
c1) EZ Preacher Curl
65x4x10 (slow eccentric on last few sets)
c2) V Bar Triceps Pushdowns
150x3x10
c3) Lateral Raises
25x3x10
Chins 1x5
I possibly lost count of sets on DB bench and maybe did one more than I was supposed to...if not, I def missed my target of 6x4...but I'll get it next time. I also once again tweaked my back getting in to position to do the bench...not bad though. I got to get to the root of this back stuff...maybe doing ab work consistently will help. Tried the HS Bench machine and I actually kinda like it--maybe all machines aren't evil. I fooled around with cable crossover but couldn't get it to feel right.
I also did lower body yesterday, but the internet was down so here it is:
Monday, September 29, 2008
Squat
135x5
185x5
225x3
225x3
245x3
255x1 (really pissed)
Goodmornings
115x12
135x10
135x10
35x3x8
Assisted Glute-Ham Raise
3x5
Tried GMs and GHR for the first time...and my hams are killing me today. I'm def doing GMs more and I did the GHR on the decline bench that everyone does decline sit-ups on...slightly using my arms to help myself get back up. I think hamstrings and core are whats really holding back my squat (or I guess in this case making it decline).
Saturday, September 27, 2008
a1) Chin-ups
BW+30x5/5/4/4/5/5/4/4
a2) Dips
BW+50x5/5/4/4/5/5/4/5
(65x1x6 seated shouder press)
b1) DB Incline Press
65x10/8/8
b2) DB Rows
65x15/12/10
c1) DB Curls
35x3x8
c2) Skull Crushers w/ EZ bar
50x3x12
Tried a set on the pec dec...and may start utilizing it for my chest. I went lighter on the curls this day because my biceps were already so blasted from the chins (and rows to an extent).
BW+30x5/5/4/4/5/5/4/4
a2) Dips
BW+50x5/5/4/4/5/5/4/5
(65x1x6 seated shouder press)
b1) DB Incline Press
65x10/8/8
b2) DB Rows
65x15/12/10
c1) DB Curls
35x3x8
c2) Skull Crushers w/ EZ bar
50x3x12
Tried a set on the pec dec...and may start utilizing it for my chest. I went lighter on the curls this day because my biceps were already so blasted from the chins (and rows to an extent).
Thursday, September 25, 2008
Tuesday, September 23, 2008
Sunday, September 21, 2008
Wednesday, September 17, 2008
a1) DB Bench Press
50x10
85x6/5/6/5/6/5
a2) DB Row
50x10
85x6x7
b1) Dips
BWx3x10
b2) Chin-ups
BWx3x6
c1) DB Curls
40x3x8
c2) Cable Triceps Pushdowns
110x10
120x10
130x10
c3) DB Shrugs
70x6-8?
60x8
50x10
The weights for shrugs are weird cause I was seeing what weight I should use. I'm going to start doing them.
Note: Last Saturday, during Hurricane Ike, I did a deadlift workout in my garage...just didn't post it.
50x10
85x6/5/6/5/6/5
a2) DB Row
50x10
85x6x7
b1) Dips
BWx3x10
b2) Chin-ups
BWx3x6
c1) DB Curls
40x3x8
c2) Cable Triceps Pushdowns
110x10
120x10
130x10
c3) DB Shrugs
70x6-8?
60x8
50x10
The weights for shrugs are weird cause I was seeing what weight I should use. I'm going to start doing them.
Note: Last Saturday, during Hurricane Ike, I did a deadlift workout in my garage...just didn't post it.
Thursday, September 11, 2008
Wednesday, September 10, 2008
Monday, September 8, 2008
Thursday, September 4, 2008
Tuesday, September 2, 2008
Monday, September 1, 2008
Thursday, August 28, 2008
Deadlift
135x5
185x5
225x2x5
255x2x3
285x2x3
315x2x1
225x5
DB Preacher Curl
30x2x10
I actually deadlifted at the school at the UC instead of the rec center...I got around the corner so the girl wouldn't see me as much. Used mixed-grip and changed it every other set (double overhand for last set). Grip was a huge limiting factor at 315...not so much weakness but sweat. Too bad we can't use chalk. Preacher curls were just experimentation to see how they felt.
135x5
185x5
225x2x5
255x2x3
285x2x3
315x2x1
225x5
DB Preacher Curl
30x2x10
I actually deadlifted at the school at the UC instead of the rec center...I got around the corner so the girl wouldn't see me as much. Used mixed-grip and changed it every other set (double overhand for last set). Grip was a huge limiting factor at 315...not so much weakness but sweat. Too bad we can't use chalk. Preacher curls were just experimentation to see how they felt.
Tuesday, August 26, 2008
Monday, August 25, 2008
Squat
135x5
185x5
225x5
225x3
255x3
275x0
275x0
Neutral-grip Chins
8/5
BW Pistol Squats
5x3
Tuck Planche (hips are still very low, but elbows are straight)
2x15 sec.
1x10 sec.
Failed twice with 275 lbs...hopefully it's just because I haven't done any lower body work for awhile. Last time I got it, I know it was legit so I'm positive I can do it. I was pissed though, so I did a few chins and left. Did the pistols and planche at the apt. I've been playing around with the beast skills a little everyday, just not posting it. I wanted to write it down so I know where I've progressed from.
135x5
185x5
225x5
225x3
255x3
275x0
275x0
Neutral-grip Chins
8/5
BW Pistol Squats
5x3
Tuck Planche (hips are still very low, but elbows are straight)
2x15 sec.
1x10 sec.
Failed twice with 275 lbs...hopefully it's just because I haven't done any lower body work for awhile. Last time I got it, I know it was legit so I'm positive I can do it. I was pissed though, so I did a few chins and left. Did the pistols and planche at the apt. I've been playing around with the beast skills a little everyday, just not posting it. I wanted to write it down so I know where I've progressed from.
Thursday, August 21, 2008
a1) DB Bench Press
50x8
85x5/4/5/4/4.5/5
a2) DB Row
50x8
85x6x5
b1) Military Press
135x5/4
b2) Pull-up
BWx3x5
c1) Lateral Raises
25x10/8
c2) Face-pulls
37.5x2x20
DB bench got hard...and miltary press sucked. Maybe it was all the beast skills stuff I was playing with yesterday, cause that REALLY made my front delts (among other things) work. Too many shoulder exercises...I really need to start planning better. I did do a set of DB curls with 45lbs. after the first set of lateral raises but could only get 5 reps (pathetic) so I scratched curls.
50x8
85x5/4/5/4/4.5/5
a2) DB Row
50x8
85x6x5
b1) Military Press
135x5/4
b2) Pull-up
BWx3x5
c1) Lateral Raises
25x10/8
c2) Face-pulls
37.5x2x20
DB bench got hard...and miltary press sucked. Maybe it was all the beast skills stuff I was playing with yesterday, cause that REALLY made my front delts (among other things) work. Too many shoulder exercises...I really need to start planning better. I did do a set of DB curls with 45lbs. after the first set of lateral raises but could only get 5 reps (pathetic) so I scratched curls.
Wednesday, August 20, 2008
At home not working again because of rain. The gym isn't open today...again. I'm bored and got to reading the Beast Skills site and think I may try to incorporate some of these skills in training. I can already do several, such as the headstand and one-legged squat. I clicked on a link that discusses progressions for doing the planche and front lever. I don't have a chin-up bar assessable so I skipped the front lever for the time being and focused on the planche. I tried the first progression for the planche...its the frog stand.
The gymnastics coach that wrote it says to get to where you can hold it for 60 seconds taking as many sets as you need, and eventually get to where you can hold it for 60 seconds straight. I had done this before not knowing what it was, so I knew I could do it. The first two 60 second periods took me two sets mainly because I lost my balance. Then after some more rest I concentrated on my balance and got it. I'll do it a few more times today before moving to the next progression. Its harder than it sounds...my shoulders are shaking right now. I'll do some more bodyweight exercises throughout the day.
Tuesday, August 19, 2008
Wednesday, August 13, 2008
Tuesday, August 12, 2008
Monday, August 11, 2008
Sunday, August 10, 2008
Saturday, August 9, 2008
a1) Pull-up BW+20
10x3
a2) Dips BW+45
10x3
b1) DB Inclined Press
70x8/8/6
b2) DB Rows
70x12/10/10
c1) Barbell Curl
90x7
80x8/7
d) Face-pulls
22.5x20
32.5x15
Edit: After looking them up, I was doing face pulls wrong. I was pulling to my forehead and should have been pulling to my mouth area. Oh well...not that big a deal.
10x3
a2) Dips BW+45
10x3
b1) DB Inclined Press
70x8/8/6
b2) DB Rows
70x12/10/10
c1) Barbell Curl
90x7
80x8/7
d) Face-pulls
22.5x20
32.5x15
Edit: After looking them up, I was doing face pulls wrong. I was pulling to my forehead and should have been pulling to my mouth area. Oh well...not that big a deal.
Wednesday, August 6, 2008
Monday, August 4, 2008
Sunday, August 3, 2008
Friday, August 1, 2008
Thursday, July 31, 2008
Tuesday, July 29, 2008
Saturday, July 26, 2008
Deadlift
135x2x5
205x5
255x2x5
275x5
300x5
285x5
Front Squat
155x5
175x2x5
Barbell Curl
85x3x10
Cleaned weight up for the front squats...tiring. I also think the 175 lbs clean to get the weight up was actually a PR. Did one set of triceps ext. for 6 reps btwn first and second curl sets, but it hurt my elbows so I didn't do more.
135x2x5
205x5
255x2x5
275x5
300x5
285x5
Front Squat
155x5
175x2x5
Barbell Curl
85x3x10
Cleaned weight up for the front squats...tiring. I also think the 175 lbs clean to get the weight up was actually a PR. Did one set of triceps ext. for 6 reps btwn first and second curl sets, but it hurt my elbows so I didn't do more.
Thursday, July 24, 2008
A1) Dips BW+35lbs.
10x3
A2) Chin-ups BW+10lbs.
10x3
B1) DB Bench Press
70x3x8
B2) Seated Cable Row
137.5x3x8 (tough at the end)
C1) Military Press
115x5x5
D1) DB Curls
40x10
40x6
35x7
The weights used in the 10x3 were too light for that rep scheme, so I did the B superset. The weight was just right for the cable row.
10x3
A2) Chin-ups BW+10lbs.
10x3
B1) DB Bench Press
70x3x8
B2) Seated Cable Row
137.5x3x8 (tough at the end)
C1) Military Press
115x5x5
D1) DB Curls
40x10
40x6
35x7
The weights used in the 10x3 were too light for that rep scheme, so I did the B superset. The weight was just right for the cable row.
Wednesday, July 23, 2008
Monday, July 21, 2008
Thursday, July 17, 2008
Wednesday, July 16, 2008
A1) DB Bench Press 75x6x6
A2) DB Row 75x6x6
1.5 min rest before each press set, 1 min rest before each row set (approx)
B1) Chin-up BW 7,3 (with hold on last rep)
B2) Dips BW 10,8
Got off work at around 7:20pm, weightroom closes at 8pm so I just had to plan on a quick workout. Really suprised at how much you can do in that short time...will keep that in mind in the future.
A2) DB Row 75x6x6
1.5 min rest before each press set, 1 min rest before each row set (approx)
B1) Chin-up BW 7,3 (with hold on last rep)
B2) Dips BW 10,8
Got off work at around 7:20pm, weightroom closes at 8pm so I just had to plan on a quick workout. Really suprised at how much you can do in that short time...will keep that in mind in the future.
Sunday, July 13, 2008
Saturday, July 12, 2008
Wednesday, July 9, 2008
Tuesday, July 8, 2008
Friday, July 4, 2008
Wednesday, July 2, 2008
Squat
warm-up
250x4/2/1
225x1
Bench Press
warm-up
185x3x5
Deadlift
135x2x5
185x5
225x3
275x2
315x3 <--last rep was terrible form
Dips
BW+35
10,9
Progress in everything is slowing down (or completely stalled). I think I'm about ready to just do lots of volume for a couple weeks, take a week off and then start Bill Starr's 5x5 or something a little more advanced.
warm-up
250x4/2/1
225x1
Bench Press
warm-up
185x3x5
Deadlift
135x2x5
185x5
225x3
275x2
315x3 <--last rep was terrible form
Dips
BW+35
10,9
Progress in everything is slowing down (or completely stalled). I think I'm about ready to just do lots of volume for a couple weeks, take a week off and then start Bill Starr's 5x5 or something a little more advanced.
Monday, June 30, 2008
Saturday, June 28, 2008
Squat
warm-up
240x3x5
Bench Press
warm-up
185x3x5
Deadlift
warm-up
315x2
1 min rest (only to dry my hands)
315x1
Dips
BW+35
9,8
Deadlifts are definitely much harder after doing squats. Wish I could have gotten all 5 reps...I really think I could if I don't do squats first and I had a bar with decent knurling. I think if I can do 300x3x5 I could surely do 315x1x5.
warm-up
240x3x5
Bench Press
warm-up
185x3x5
Deadlift
warm-up
315x2
1 min rest (only to dry my hands)
315x1
Dips
BW+35
9,8
Deadlifts are definitely much harder after doing squats. Wish I could have gotten all 5 reps...I really think I could if I don't do squats first and I had a bar with decent knurling. I think if I can do 300x3x5 I could surely do 315x1x5.
Thursday, June 26, 2008
Monday, June 23, 2008
Squat
45x5
95x5
135x3
205x2
230x3x5
Bench Press
45x5
95x5
135x3
155x2
185x3x5
Deadlift
135x2x5
185x5
225x3
275x2
305x5
Dips
BW+35
2x8
I don't know why I can't bench worth a damn. I figured going down 10 pounds would be easy, but I barely got it...it felt so heavy. There's def a different in the amount I can bench at home vs. at school. The bench is wider at home, and gives noticeably more stability. I've also usually worked all day before working out at school vs. being fresh at home. I don't know...maybe its some of both reasons.
45x5
95x5
135x3
205x2
230x3x5
Bench Press
45x5
95x5
135x3
155x2
185x3x5
Deadlift
135x2x5
185x5
225x3
275x2
305x5
Dips
BW+35
2x8
I don't know why I can't bench worth a damn. I figured going down 10 pounds would be easy, but I barely got it...it felt so heavy. There's def a different in the amount I can bench at home vs. at school. The bench is wider at home, and gives noticeably more stability. I've also usually worked all day before working out at school vs. being fresh at home. I don't know...maybe its some of both reasons.
Saturday, June 21, 2008
Thursday, June 19, 2008
Saturday, June 14, 2008
Bench Press
45x5
95x5
135x5
165x3
190x3x5
Deadlift
135x2x5
185x5
225x3
255x2
290x3x5
Military Press
140x5 <--ring finger on rings
140x3 <--ring finger on rings and not much rest
140x5 <--pinky on rings
140x5 <--pinky on rings
Home workout...really wish I had a squat rack so I could stick to the program 100%. But I add the extra sets of heavy deadlifts so I highly doubt I'm any worse off.
45x5
95x5
135x5
165x3
190x3x5
Deadlift
135x2x5
185x5
225x3
255x2
290x3x5
Military Press
140x5 <--ring finger on rings
140x3 <--ring finger on rings and not much rest
140x5 <--pinky on rings
140x5 <--pinky on rings
Home workout...really wish I had a squat rack so I could stick to the program 100%. But I add the extra sets of heavy deadlifts so I highly doubt I'm any worse off.
Wednesday, June 11, 2008
Saturday, June 7, 2008
Thursday, June 5, 2008
Tuesday, June 3, 2008
Saturday, May 31, 2008
Thursday, May 29, 2008
Squat
warm-up
220x3x5
Bench Press
warm-up
165x3x5
Bent-over Row
warm-up
145x3x5
Dips
2x12
I know this is a little different...should have done deadlifts, but did rows instead. Since I got off schedule this week because of Memorial Day, I'm going to have to do a workout at home this weekend. And since I can't do heavy squats at home I figured I would deadlift...plus I don't like deadlifting at school.
warm-up
220x3x5
Bench Press
warm-up
165x3x5
Bent-over Row
warm-up
145x3x5
Dips
2x12
I know this is a little different...should have done deadlifts, but did rows instead. Since I got off schedule this week because of Memorial Day, I'm going to have to do a workout at home this weekend. And since I can't do heavy squats at home I figured I would deadlift...plus I don't like deadlifting at school.
Tuesday, May 27, 2008
Friday, May 23, 2008
Wednesday, May 21, 2008
Okay, I had to re-start over. Last Wed I went in and they wouldn't let me in since I'm not taking any classes...so I had to pay for the summer membership. I just got it yesterday, which is why I'm starting today. I now weighed in at 180 lbs. this morning...thats a big drop from the 190's I was weighing before the long hiatus and bad diet. I hope to make good progress this summer.
Squat
barx5
85x5
135x5
160x2
205x3x5
Military Press
50x2x5
60x5
70x3(or 5)
90x2
110x3x5
Bent-over Row
barx5
70x5
90x3
115x3
135x3x5
Pull-ups
BW 2x5
Squat
barx5
85x5
135x5
160x2
205x3x5
Military Press
50x2x5
60x5
70x3(or 5)
90x2
110x3x5
Bent-over Row
barx5
70x5
90x3
115x3
135x3x5
Pull-ups
BW 2x5
Monday, May 12, 2008
Started new program after long break. Decided to do Mark Rippetoe's Starting Strength until I stop gaining...which won't take too long I think. Then I'll move on to something like Bill Starr's 5x5 for the rest of the summer.
Squat
barx5
85x5
125x3
160x2
205x3x5
Bench Press
barx5
135x5
135x2x3
155x3x5
Deadlift
135x5
155x3
225x2
265x5
Dips
BW 2x8
Squat
barx5
85x5
125x3
160x2
205x3x5
Bench Press
barx5
135x5
135x2x3
155x3x5
Deadlift
135x5
155x3
225x2
265x5
Dips
BW 2x8
Sunday, April 27, 2008
Friday, April 25, 2008
DB Bench Press
55x5
65x5
75x5
85x5
90x3 (boo)
90x2
Chin-ups
BW+30
4,3,4,3,4,3
Military Press
90x10
110x2x8
125x4
DB Rows
55x10
65x8
75x8
85x5
Superset:
DB Curls
40x10
40x8
35x10
Lying Triceps Extensions
70x10
70x10
70x8
Ahh, I've gotten weaker in DB bench press. I could only get the 90s up for 3, and I've done 6 before. I think doing flat bench exclusively for awhile has hurt it...plus I've lost a little weight.
55x5
65x5
75x5
85x5
90x3 (boo)
90x2
Chin-ups
BW+30
4,3,4,3,4,3
Military Press
90x10
110x2x8
125x4
DB Rows
55x10
65x8
75x8
85x5
Superset:
DB Curls
40x10
40x8
35x10
Lying Triceps Extensions
70x10
70x10
70x8
Ahh, I've gotten weaker in DB bench press. I could only get the 90s up for 3, and I've done 6 before. I think doing flat bench exclusively for awhile has hurt it...plus I've lost a little weight.
Monday, April 21, 2008
Bench Press
135x5
155x5
185x2x5
195x3 (4 kinda)
155x5
DB Bench Press
70x10
70x8
Chin-ups
BW+30
5x3
Dips
BW+50
5,5,5,5,(3,2)
Seated Cable Row
100x10
125x8
150x6
137.5x6
DB Curls
40x10
40x8
35x10
Would have had 4th rep on bench but retarded spotter touched bar.
Not progressing as I would like to...still consider myself very weak for my bodyweight. Def will be changing routines over the summer.
135x5
155x5
185x2x5
195x3 (4 kinda)
155x5
DB Bench Press
70x10
70x8
Chin-ups
BW+30
5x3
Dips
BW+50
5,5,5,5,(3,2)
Seated Cable Row
100x10
125x8
150x6
137.5x6
DB Curls
40x10
40x8
35x10
Would have had 4th rep on bench but retarded spotter touched bar.
Not progressing as I would like to...still consider myself very weak for my bodyweight. Def will be changing routines over the summer.
Saturday, April 19, 2008
Thursday, April 17, 2008
Wednesday, April 16, 2008
Started out walking laps waiting for the retard in the rack to get finished with his in rack-225 lbs calf raises...moron.
I started doing chins everytime I passed the bar and wound up doing 10,8,8,7.
Front Squat
135x3
205x8x3
Shouldn't of increased the weight by 10lbs...I was planning on 10x3 but could only make it 8x3...form was starting to suffer.
I started doing chins everytime I passed the bar and wound up doing 10,8,8,7.
Front Squat
135x3
205x8x3
Shouldn't of increased the weight by 10lbs...I was planning on 10x3 but could only make it 8x3...form was starting to suffer.
Sunday, April 13, 2008
Friday, April 11, 2008
Squat
135x5
185x3x10
Romanian Deadlift
185x12
205x10
225x10
Last week was the week from hell. Instead of the lame excuse of I just couldn't find time, we'll just say it was a week of rest. I thought I had 180 on the bar for my squats, but after the first set I figured out it was 185 so I just kept rolling with it.
135x5
185x3x10
Romanian Deadlift
185x12
205x10
225x10
Last week was the week from hell. Instead of the lame excuse of I just couldn't find time, we'll just say it was a week of rest. I thought I had 180 on the bar for my squats, but after the first set I figured out it was 185 so I just kept rolling with it.
Tuesday, April 8, 2008
Thursday, April 3, 2008
Tuesday, April 1, 2008
Bench Press
135x5
155x5
185x2x5
205x1
155x10
Chin-ups
BW+25
5,5,5,5,3
Dips
BW+45
7,7,6,5
BWx10
Seated Cable Row
100x10
125x2x8
150x6
Hammer Curls
40x2x8
35x8
Bad work out. Apparently I can close-grip bench press more than I can regular bench press...which I thought was never the case. I was/am pretty exhausted from baking in the sun for hours today while fishing, so hopefully that has something to do with it...I hope. I'll find out next time.
Weak on bench press. Weak on chins and dips. Shits weak, son.
135x5
155x5
185x2x5
205x1
155x10
Chin-ups
BW+25
5,5,5,5,3
Dips
BW+45
7,7,6,5
BWx10
Seated Cable Row
100x10
125x2x8
150x6
Hammer Curls
40x2x8
35x8
Bad work out. Apparently I can close-grip bench press more than I can regular bench press...which I thought was never the case. I was/am pretty exhausted from baking in the sun for hours today while fishing, so hopefully that has something to do with it...I hope. I'll find out next time.
Weak on bench press. Weak on chins and dips. Shits weak, son.
Sunday, March 30, 2008
Dumbell Bench Press
55x5
65x5
75x5
85x5
90x6 PR
Chin-ups
BW+25
5,4,4,5
Seated Dumbell Press
45x10
55x8
65x8
70x6
60x8
Re-irritated my back picking up a set of dumbells during bench press (it was already sore). Only did 4 sets of chin-ups (thought I had done five). Think I'm a little out of it today...though it was still an intense workout. I didn't do a horizontal pull movement cause I feared it would hurt my back more. I could/should have done some curls or something...3 exercises doesn't feel like I did much. Storm was coming and I had to walk home from the gym, so maybe leaving early was a good idea after all. I might go do some curls and stuff tomorrow after the softball game.
55x5
65x5
75x5
85x5
90x6 PR
Chin-ups
BW+25
5,4,4,5
Seated Dumbell Press
45x10
55x8
65x8
70x6
60x8
Re-irritated my back picking up a set of dumbells during bench press (it was already sore). Only did 4 sets of chin-ups (thought I had done five). Think I'm a little out of it today...though it was still an intense workout. I didn't do a horizontal pull movement cause I feared it would hurt my back more. I could/should have done some curls or something...3 exercises doesn't feel like I did much. Storm was coming and I had to walk home from the gym, so maybe leaving early was a good idea after all. I might go do some curls and stuff tomorrow after the softball game.
Saturday, March 29, 2008
Squat
135x5
185x2x5
205x5
225x5
245x4 PR
Bulgarian Split Squats
45x4x5
Romanian Deadlift
185x2x10
I don't know why I'm never excited by a PR in squats...maybe cause it's still so pathetic. Maybe I'll start getting excited when (if) I break 315. I strained a muscle in my back on my last set of squats...why I took it easy on RDL.
135x5
185x2x5
205x5
225x5
245x4 PR
Bulgarian Split Squats
45x4x5
Romanian Deadlift
185x2x10
I don't know why I'm never excited by a PR in squats...maybe cause it's still so pathetic. Maybe I'll start getting excited when (if) I break 315. I strained a muscle in my back on my last set of squats...why I took it easy on RDL.
Wednesday, March 26, 2008
Sunday, March 23, 2008
Friday, March 21, 2008
Deadlift
155x5
195x3
235x3
255x3
275x3
295x3
255x3
300x4 PR
Front Squat
155x5x5
Location: Collins Fortress of Squatitude (that doesn't have a squat rack)
Don't have more than 300 lbs in weights, so I just increased all weights used in my last DL session by 10 lbs. (except for the drop set, and the max lift). I did an extra rep at 300 so I could write PR to the side of it cause I'm a PR feind.
155x5
195x3
235x3
255x3
275x3
295x3
255x3
300x4 PR
Front Squat
155x5x5
Location: Collins Fortress of Squatitude (that doesn't have a squat rack)
Don't have more than 300 lbs in weights, so I just increased all weights used in my last DL session by 10 lbs. (except for the drop set, and the max lift). I did an extra rep at 300 so I could write PR to the side of it cause I'm a PR feind.
Tuesday, March 18, 2008
Sunday, March 16, 2008
Saturday, March 15, 2008
Thursday, March 13, 2008
Close-Grip Bench Press
135x10
155x2x5
175x5 PR
185x5 PR
195x3 PR
Bent-over Rows
80x10
135x10
155x2x6
Military Press
85x10
115x8
135x6
Barbell Curls
85x10
85x2x8
I don't know if I've been sandbagging really bad, or that break really helped, but I set crazy PR in close-grip bench press. The most I'd ever done in the past was 175x3 and last time I bench pressed I got 195x3...and I just matched that in close-grip bench. I'm feeling good.
135x10
155x2x5
175x5 PR
185x5 PR
195x3 PR
Bent-over Rows
80x10
135x10
155x2x6
Military Press
85x10
115x8
135x6
Barbell Curls
85x10
85x2x8
I don't know if I've been sandbagging really bad, or that break really helped, but I set crazy PR in close-grip bench press. The most I'd ever done in the past was 175x3 and last time I bench pressed I got 195x3...and I just matched that in close-grip bench. I'm feeling good.
Tuesday, March 11, 2008
Tuesday, March 4, 2008
Sunday, March 2, 2008
Upon arrival, MY squat rack was occupied so I walked around the track until they were finished. Every lap I passed by the chin-up station I did some. I switched between pronated and supinated grips every lap/set.
Chin-ups/Pull-ups
8x5 ... easy
Wound up walking 9/7 of a mile.
Squats
155x3x10
Bulgarian Split Squat
40x3x5
Chin-ups/Pull-ups
8x5 ... easy
Wound up walking 9/7 of a mile.
Squats
155x3x10
Bulgarian Split Squat
40x3x5
Saturday, March 1, 2008
Wasn't planning on doing anything today, but felt lazy so figured I oughta go do something. I decided to test my dip and chin-up max to gauge how my relative strength development is coming along.
Superset:
Chin-ups
1x12 PR
1x7
Dips
1x15 PR
1x15
Then I ran 4/7 of a mile in about 4:20...which almost made my heart explode out of my chest.
Superset:
Chin-ups
1x12 PR
1x7
Dips
1x15 PR
1x15
Then I ran 4/7 of a mile in about 4:20...which almost made my heart explode out of my chest.
Friday, February 29, 2008
Thursday, February 28, 2008
Tuesday, February 26, 2008
Sunday, February 24, 2008
Friday, February 22, 2008
Thursday, February 21, 2008
Go into the weight room ready to squat and theres two retards using the rack. So I walked around the track for about half a mile scowling and hating everyone. I eventually gave up on them and did some chins and shoulder work. Too sore to do another full body.
Chin-ups
1x10
1x8
1x5-6?
1x4-5?
SOB, I can't even remember my reps...
Seated Dumbell Press
35x12
45x12
55x9
60x6
Chin-ups
1x10
1x8
1x5-6?
1x4-5?
SOB, I can't even remember my reps...
Seated Dumbell Press
35x12
45x12
55x9
60x6
Tuesday, February 19, 2008
Sunday, February 17, 2008
Wednesday, February 13, 2008
Monday, February 11, 2008
Thursday, February 7, 2008
Upper Body Repitition
Dumbell Bench Press
55x22
55x16
55x16
Chin-ups
1x6
1x5
1x6
1x5
1x5
1x4
Dips (unweighted)
3x12
1x10
Dumbell Row
50x10
60x10
70x6
75x6
Seated Dumbell Curls
30x10
30x6? <--this set was unalternating
30x8?
Lateral Raises
25x10
25x8
25x8?
Hammer Curls
35x8-10
Dumbell Curls
35x8
35x5
30x5
Why all the isolation movemets? I don't know.
55x22
55x16
55x16
Chin-ups
1x6
1x5
1x6
1x5
1x5
1x4
Dips (unweighted)
3x12
1x10
Dumbell Row
50x10
60x10
70x6
75x6
Seated Dumbell Curls
30x10
30x6? <--this set was unalternating
30x8?
Lateral Raises
25x10
25x8
25x8?
Hammer Curls
35x8-10
Dumbell Curls
35x8
35x5
30x5
Why all the isolation movemets? I don't know.
Monday, February 4, 2008
Sunday, February 3, 2008
Friday, February 1, 2008
Tuesday, January 29, 2008
Monday, January 28, 2008
Wednesday, January 23, 2008
Monday, January 21, 2008
Sunday, January 20, 2008
Close-grip Bench Press
barx10
135x2x5
155x5
165x5
175x3?
175x2
Military Press
110x10
110x8
115x6
135x0
115x?
Bent-Over Row
115x10
135x8
135x6-8?
145x5
Alternating Dumbell Curls
35x10
35x7
Wow, apparently I wasn't focused at all because I'm having a really hard time remembering what I did. And I'm really disappointed in military press. I thought I was doing 135, but I had put 115 on not even thinking about it...thats not so bad other than the fact I couldn't do 135 when I put it on there...and I've done 135x5 before!! I felt really really weak.
barx10
135x2x5
155x5
165x5
175x3?
175x2
Military Press
110x10
110x8
115x6
135x0
115x?
Bent-Over Row
115x10
135x8
135x6-8?
145x5
Alternating Dumbell Curls
35x10
35x7
Wow, apparently I wasn't focused at all because I'm having a really hard time remembering what I did. And I'm really disappointed in military press. I thought I was doing 135, but I had put 115 on not even thinking about it...thats not so bad other than the fact I couldn't do 135 when I put it on there...and I've done 135x5 before!! I felt really really weak.
Friday, January 18, 2008
Front Squat
135x5
155x3
155x3
165x3
165x3
175x3 PR
175x3
185x3 PR
155x3
155x3
Romanian Deadlift
155x10
185x8
205x8
225x6 PR
Box Jumps
3x5
First time doing an entire workout with front squats in a squat rack...its nice not having to clean the weight up like at home...hence the PRs. It was also the first time doing the 10x3 rep scheme, which I really liked.
135x5
155x3
155x3
165x3
165x3
175x3 PR
175x3
185x3 PR
155x3
155x3
Romanian Deadlift
155x10
185x8
205x8
225x6 PR
Box Jumps
3x5
First time doing an entire workout with front squats in a squat rack...its nice not having to clean the weight up like at home...hence the PRs. It was also the first time doing the 10x3 rep scheme, which I really liked.
Wednesday, January 16, 2008
Sunday, January 13, 2008
Squat
135x5
155x5
185x5
205x5
225x4
Romanian Deadlift
135x12
185x8
205x8
215x8
Bulgarian Split Squat (holding 25lb. dumbells)
1x8
2x6
Chin-ups
2x5
Back to working out at school. Going deeper in squats...I think thats from all of those ATG front squats I did at home. I still think I shallowed up on the last set, I'm disappointed.
135x5
155x5
185x5
205x5
225x4
Romanian Deadlift
135x12
185x8
205x8
215x8
Bulgarian Split Squat (holding 25lb. dumbells)
1x8
2x6
Chin-ups
2x5
Back to working out at school. Going deeper in squats...I think thats from all of those ATG front squats I did at home. I still think I shallowed up on the last set, I'm disappointed.
Wednesday, January 9, 2008
Monday, January 7, 2008
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